Lunch: Quinoa and Brown Rice Bowl with Vegetables and Tahini

While in Los Angeles filming the second season of Top Chef Just Desserts last year, I discovered Café Gratitude, a vegan café with a cult following," Gail Simmons says. "For me, it's fresh, simple food was the perfect antidote to all that sugar. I became

This recipe includes fertility superfoods such as:

Broccoli, Kale, Lemon, Brown Rice

Health and fertility benefits of Quinoa and Brown Rice Bowl with Vegetables and Tahini

Broccoli is one of the non-starchy vegetables that has a very low glycemic index (GI), which is beneficial for reducing blood sugar levels. Broccoli is also a source of DIM (Diindolymethane). Diindolymethane is very effective in reducing the testosterone levels in the body, an action that would automatically curb male dominant features and regulate the estrogen levels in the system. Kale is an excellent source of calcium, which has an important role in egg maturation and follicle development in the ovaries. Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Ingredients

1 c. long-grain brown rice
1 c. red quinoa
1/4 c. extra-virgin olive oil
1 small onion
1 carrot
1/4 lb. shiitake mushrooms
1 small zucchini
salt
1 head broccoli
1 bunch kale
1/4 c. tahini
1/2 c. fresh lemon juice
2 clove garlic
2 tbsp. warm water
1/4 tsp. crushed red pepper
1 ripe avocado
1 c. mung bean sprouts

Instructions

In a medium saucepan, cover the brown rice with 2 inches of water and bring to a boil. Cover and cook over low heat until the rice is just tender, about 40 minutes. Drain and return the rice to the saucepan; keep covered.
Meanwhile, in a small saucepan, combine the quinoa with 2 cups of water and bring to a boil. Cover the saucepan and simmer over low heat until the quinoa is tender and all of the water has been absorbed, 20 minutes.
In a large skillet, heat 2 tablespoons of the oil. Add the onion and cook over moderate heat until translucent, about 4 minutes. Add the carrot and cook until starting to soften, about 3 minutes. Add the shiitake, cover, and cook until tender, about 4 minutes. Add the zucchini, season with salt, and cook, stirring a few times, until tender, about 3 minutes. Transfer to a bowl.
Add the remaining 2 tablespoons of oil to the skillet. Add the broccoli, cover, and cook over moderate heat, stirring a few times, until deep green, 5 minutes. Add the kale, cover, and cook, stirring a few times, until the broccoli and kale are just tender, 4 minutes. Season with salt. Stir in the other vegetables.
In a small bowl, whisk the tahini with the lemon juice, garlic, warm water, and crushed red pepper. Season with salt.
Transfer the brown rice and quinoa to bowls. Top with the cooked vegetables, diced avocado, and bean sprouts. Serve, passing the tahini sauce at the table. Looking for more healthy recipes? Check out our collections of low-fat recipes, healthy recipes for the whole day, and vegan recipes.

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